Food Tracking/Planning App 

Habit Tracking App

Workout App 

Weight Tracking App (only on iOS)

  • Basic Digital Food Scale. You don’t need anything fancy but I do prefer this scale for measuring plates of food. This scale allows you to look under the plate to read measurements, as opposed to setting the plate on some food scales that will end up hiding the measurement. It’s also important that it weighs food in 1g increments.
  • Basic Food Measuring Set. You don’t need anything fancy. Buy the ones I link to or find a $5 set from Amazon.
  • Insta Air Fryer. An air fryer is a life saver. Not only can you quickly cook chicken breast in less than 8 minutes, you can easily cook crispy foods without all the extra calories from oils.
  • Body Measuring Tape and Calipers Set. Again, nothing fancy, which is my recurring theme. I like this measuring tape because it locks onto you after your measurements, which means you don’t have to have another person helping you. The calipers help you measure your body fat, but I like to use them to just get a general sense of progress. It’s better than a body weight scale to assess body fat levels. Logging your progress overtime can be helpful, especially if you don’t have the ability to get a DEXA scan.
  • A Basic Body Weight Scale. You don’t need anything fancy. If you want the function of having your weight automatically logged, then you can get a scale that integrates with either Google or Apple Health apps. But don’t waste your money on body scales that are supposed to measure body fat. They’re not very accurate. Something under $20 will function just fine. This is the one I have.
  • Heart Rate Monitor. (Required, if you don’t have a personalized heart rate monitor tracking device like an Apple Watch, Fitbit, etc.) You’ll need a personalized heart rate monitor to make sure you’re doing your cardio at around 70-80% of your maximum heart rate. DO NOT use the exercise equipment’s heart rate monitor. It’s been my experience that they’re usually broken. Second, the exercise machines will either highly under or overestimate your calories burned, since they don’t take in data like your age and gender into account. Heart rate monitors, along with their apps, usually can provide a better estimate of your calories burned since they have more biometric inputs for their calculations. Personally, I use my Apple watch.
  • Bulk Supplement’s Micronized Creatine Monohydrate. I literally take a 5g scoop from the bag, plop it into my mouth, and follow-it up with a glass of water. It’s really that easy. It’s one of the most economical supplements you can take. I chose this product because it’s on Amazon, it’s easy to down with a glass of water, it’s cheap, and it works.
  • Optimum Nutrition Protein Powder. As I state multiple times in the course, I don’t really use Protein Powder because I like to use foods, rather than liquids, to keep me full. Meaning, I’d rather eat 4 oz of a cooked-chicken breast to get 30 grams of protein than drink a shake. But I do occasionally drink Protein Power, I purchase the 80 servings, 5.64 pounds of Chocolate flavor Optimum Nutrition from Costco, but you can also find the 5 pound tub on Amazon for a slightly higher price.
  • Nutricost Multivitamin. I want you to get your vitamins and minerals from food, but a total profile will be difficult to get, especially when on reduced calories. So, it’s recommended to consume a daily multivitamin that contains both vitamins and minerals, while also keeping fruit and vegetables as stables in your diet. The biggest concerns here is to keep your water-soluble vitamins replenished (Vitamins Bs and C), because they are easily excreted from urine and sweat throughout the day. We also want to minimize certain mineral deficiencies (Zinc, Calcium, Magnesium, and Iron).
  • Nutricost Vitamin D3 (5000 IU) Supplement. Low vitamin D levels can potentially negatively impact muscular performance, immune function, and hormonal status. The recommendation is to consume from 9-36 IU/lb/day (20-80 IU/kg/day) based on sunlight exposure. Meaning, if you work in the sun all day, the low end of the recommendation should be fine. Otherwise, if you’re like me and sit indoors most the day, shoot for the high end. Also take note that the above multivitamin provides 700 UIs of Vitamin D3 as well.
  • Nutricost Essential Fatty Acids (EFAs) – The total combined amount of Omega-3, consisting of mainly EPA, DHA, or ALA (plant-based) is important. EFAs help with leptin signaling in the brain, reducing inflammation, enhancing mood, and reducing disease factor risk. They can also aid in joint recovery and have shown potential for some metabolic benefits as well. The recommendation is to get enough EPA and DHA (combined) to fall within the 2-to-3-gram range per day. For 1 gram, you’ll need a combined total of 1000 mg. For 2 grams, you’ll need a combined total of 2000 mg, and so on.

1Helms, Eric, Recommended Supplements, The Muscle and Strength Pyramid Nutrition.  2015. p. 92-96